Archive for April 20th, 2010


week 11: be a quitter

…of smoking that is!  week 11 of the betteru program was all about the dangers of smoking – which you think would be common knowledge by now, but the stats are still staggering.

  • #1: preventable cause of premature death in the united states
  • 440,000: annual deaths from cigarette smoking which lead to chronic disorders such as cancer, chronic obstructive pulmonary disease (lung problems), and atherosclerosis (buildup of fatty substances in the arteries)
  • 38,000: deaths each year caused by second-hand smoke. children are especially vulnerable to the effects of secondhand smoke so especially if the young ‘uns are near – put it out!

i only have one loved-one in my life that smokes and while it breaks my heart, it’s a nasty habit to break and i can understand how tough it might be to quit.  the relation to me will remain nameless however it would blow my mind if he/she actually read my blog, but to avoid an unnecessary family debacle i shall refrain.  anywho…of course i took it upon myself to give he/she a 21 days to quitting cold turkey magnet as a small, slightly humorous, but serious plea to quit.  so far the only success is the magnet’s success at keeping the grocery list in plain site on the fridge door!  i shall continue to try.  educate yourself or those you love on the danger’s of smoking: check out the truths of killer tobacco from the american heart association.  afraid of gaining weight (that would be my fear!)…another great article that talks about avoiding weight gain while quitting smoking.

because i’m not a smoker i wasn’t sure how this week would apply to me, aside from the fact that it just reminds me that someone i love dearly smokes which spurs minor panic attacks.  but i was able to make a connection to my life that was so relevant to anyone that aims to live a healthy, active lifestyle.  for smokers, a key part of being successful is to “replace the behavior” so that any time you have the urge to smoke, you have something else (read: healthier) to do.  this is a great idea not just for smokers – but anyone!  anytime you have something you struggle with, whether it be sticking to a fitness regimen or eating healthy, you’re bound to have tough days.

from the betteru program:
“unforeseen life events – an illness, a move, a promotion, a new baby, a vacation – or any life change can throw off your plans to eat healthy, be active, or stop smoking.  however, a lapse does not have to lead into a relapse back to your old habits. in fact, lapses are good learning opportunities.”

love this!  my life has been a series of “unforeseen events” for the past few years so i can relate wholeheartedly.  this is why the yearly plan that comes with the fitpack has a tip to “prepare for setbacks” because they are inevitable.  life is unpredictable, but if you plan for the best and prepare for setbacks, you’re more likely to reach your goals.   here’s a personal example of how i apply this to my life:

the unwanted behavior: mindless munching or emotional eating at night, especially on tough days

my plan for success:

  • on stressful days i replace certain behaviors so  i don’t fall into a trap.  for example,  i make a conscious decision to read a book instead of watching tv where it’s easy to snack endlessly.  try reading a book and snacking – not so easy!
  • i added things that are good for me to my nighttime routine that inadvertently make it impossible to snack. enter: teeth whitening strips!  not only do i avoid snacking, but i have nice and shiny pearly whites!
  • switching my schedule to include things that i otherwise “don’t have time for” allows me to shift my focus.  so instead of meandering around downstairs and lurking in the kitchen, i head to bed earlier than usual with my cup of decaf green tea and read. no munching – plus i  get time to read, sneak in a cup of green tea, and get in my 8 hours of zzz’s.

think of how you can make little tweaks to your life to help you reach your goals. whether it be quitting smoking, sticking to a workout program, or trying a new nutrition plan….it’s all about making up your mind about what that big goal is, then take the steps to make it happen.

with all my HEART,


April 2010
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